December 17, 2018
Before Supper
Week 2. Went to an out of town Xmas party over the weekend so I didn't do any thick bar. I guess I had a deload.
Elliptical 15 minutes, 130bpm average
Squat wu to 168k x 5 x 3r
KB Swing 106 x 3 x 12r
Standing Band Crunch XH x 3 x 12r
Monday, December 17, 2018
Friday, December 14, 2018
W1 Press
December 14, 2018
Noonish
Week 1. 3rd cycle of running this 9 week program. Simplicity. No stalling, no reason to stop or change.
80' Seated Axle Press wu to
92.5k x 8 x 2r
77.5k x 6/7/7
BB Row 225 x 3 x 15r
Noonish
Week 1. 3rd cycle of running this 9 week program. Simplicity. No stalling, no reason to stop or change.
80' Seated Axle Press wu to
92.5k x 8 x 2r
77.5k x 6/7/7
BB Row 225 x 3 x 15r
Thursday, December 13, 2018
W4 Deads
December 13, 2018
Before Supper
Week 4
Front Squat WU to 112k x 2 x 5r
Deadlift wu to
495/515/525 x 1
470 x 5 x 1r
Ring Row 3 x 15r
Ball Slam 3 x 15r
Before Supper
Week 4
Front Squat WU to 112k x 2 x 5r
Deadlift wu to
495/515/525 x 1
470 x 5 x 1r
Ring Row 3 x 15r
Ball Slam 3 x 15r
Tuesday, December 11, 2018
W4 Bench
December 11, 2018
Before Supper
Week 4
Y-band Pulls 5 x 10r
Bench Press wu to 122k x 4 x 5r
CG 2Brd Bench 107.5k x 7/8/8
BB Row 225 x 10/10/10
10 Minute EDT - 3 Rep Sets
Seated DB Curl 50e x
DB Skullcrushers 50e x
*nah. No bb today. Maybe I'll go do it tomorrow.
Before Supper
Week 4
Y-band Pulls 5 x 10r
Bench Press wu to 122k x 4 x 5r
CG 2Brd Bench 107.5k x 7/8/8
BB Row 225 x 10/10/10
10 Minute EDT - 3 Rep Sets
Seated DB Curl 50e x
DB Skullcrushers 50e x
*nah. No bb today. Maybe I'll go do it tomorrow.
Monday, December 10, 2018
W1 Squat
December 10, 2018
Before Supper
Week 1 of a 8 week Brad Gillingham squat cycle. Basically 2, 4 week waves between 70% and 85% of 5x5r and 5x3r. Add 10# on the next 4 weeks.
Squat wu to 156k x 5 x 5r
KB Swing 106 x 3 x 10r
Standing Band Crunch x 3 x 10r
Before Supper
Week 1 of a 8 week Brad Gillingham squat cycle. Basically 2, 4 week waves between 70% and 85% of 5x5r and 5x3r. Add 10# on the next 4 weeks.
Squat wu to 156k x 5 x 5r
KB Swing 106 x 3 x 10r
Standing Band Crunch x 3 x 10r
Saturday, December 8, 2018
W3 NN 50/20
December 8, 2018
Afternoon
Week 3. Pushed the weight up to hopefully drop down more into that 50 rep range.
2-3/8" NN Deads 50/20
259.5 x 10/5/5/4/2/2/2/2/1/1 - 34 reps
Had three "pop-outs".
3 hit reverse gr8 x 6". Just a hair under 50'
Afternoon
Week 3. Pushed the weight up to hopefully drop down more into that 50 rep range.
2-3/8" NN Deads 50/20
259.5 x 10/5/5/4/2/2/2/2/1/1 - 34 reps
Had three "pop-outs".
3 hit reverse gr8 x 6". Just a hair under 50'
Thursday, December 6, 2018
W9 Press
December 6, 2018
Before Supper
Week 9 pressing.
80' Seated Axle Press wu to
90k x 8 x 3r
77.5k x 6/6/7
Some hubbing and gave a gr8 a couple of hits.
Before Supper
Week 9 pressing.
80' Seated Axle Press wu to
90k x 8 x 3r
77.5k x 6/6/7
Some hubbing and gave a gr8 a couple of hits.
Tuesday, December 4, 2018
W3 Bench
December 4, 2018
Before Supper
Week 3. Finally starting to feel stronger benching. Not that I am strong, just getting a groove back. Might look at testing my 1RM in April.
Pullaparts mm x 5 x 26r
Bench Press wu to 127k x 3/3/3/3/5
CG 2Brd Bench 107.5k x 7/7/8
BB Row 190 x 11/11/12
EDT 10min
Seated DB Curl 45e x 10 x 4r
DB Skullcrushers 45e x 10 x 4r
Good grip/wrist workout as well
Before Supper
Week 3. Finally starting to feel stronger benching. Not that I am strong, just getting a groove back. Might look at testing my 1RM in April.
Pullaparts mm x 5 x 26r
Bench Press wu to 127k x 3/3/3/3/5
CG 2Brd Bench 107.5k x 7/7/8
BB Row 190 x 11/11/12
EDT 10min
Seated DB Curl 45e x 10 x 4r
DB Skullcrushers 45e x 10 x 4r
Good grip/wrist workout as well
Monday, December 3, 2018
W4 Squat
December 3, 2018
Before Supper
Week 4 - Speed
Elliptical 12 minutes
Squat WU to 141k x 6 x 2r
Front Squat 111k x 2 x 5r
Pause Squat 130.5k x 3 x 6r
Seated Band Leg Curls 3 x 15r
Planks 3 x 60s
Before Supper
Week 4 - Speed
Elliptical 12 minutes
Squat WU to 141k x 6 x 2r
Front Squat 111k x 2 x 5r
Pause Squat 130.5k x 3 x 6r
Seated Band Leg Curls 3 x 15r
Planks 3 x 60s
Saturday, December 1, 2018
W2 50/20 NN
December 1, 2018
Afternoon
Week 2. Pretty sure once I get to a weight that I'm hitting the 50 reps they'll all happen in the first 10-12 minutes. Once my thick bar grip is cooked it doesn't recover too quick.
NN Lift 50/20 wu to 239.5 x 777777554332221 = 69 reps
Pony Pinch 5 x 25r
Extensor Bands 5 x 25r
Afternoon
Week 2. Pretty sure once I get to a weight that I'm hitting the 50 reps they'll all happen in the first 10-12 minutes. Once my thick bar grip is cooked it doesn't recover too quick.
NN Lift 50/20 wu to 239.5 x 777777554332221 = 69 reps
Pony Pinch 5 x 25r
Extensor Bands 5 x 25r
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